Magnesium is an essential mineral that participates in more than 300 biochemical reactions in the body, from regulating nerves, muscle contraction to stabilizing heart rate and energy metabolism.
One of the nuts that housewives can take advantage of to supplement magnesium for family members is almonds.
To maximize the health benefits of this type of nut, housewives need to understand the right and scientific way to eat to supplement the family's diet.
Regarding nutritional content, about 28g of almonds (equivalent to a small fist) provides nearly 80 mg of magnesium, accounting for about 20% of the recommended daily needs of adults.
Therefore, instead of eating too much at once, housewives help family members maintain a moderate diet each day, about 20-30g. Eating regularly helps the body absorb magnesium stably, avoiding excess energy because almonds are also rich in fat.
Second, you should prioritize unsalted roasted almonds or raw almonds. Salted products, honey, or spices can increase sodium and sugar levels, causing nutritional imbalances.
Soaking almonds in water for 6–8 hours before eating is also a method recommended by many experts, as this process helps soften the peel, reducing conditions that may hinder mineral absorption, thereby increasing magnesium absorption.
The time to eat almonds also plays an important role. Housewives can prepare for their families to use almonds as a snack in the middle of the morning or afternoon to stabilize blood sugar and reduce cravings. You can eat a few seeds before going to bed because magnesium helps relax nerves and improve sleep quality. However, you should not eat too much in the evening to avoid feeling full.
To optimize magnesium supplementation, housewives should combine almonds with a diverse diet including dark green vegetables, whole grains and beans for the family. Magnesium works effectively when accompanied by vitamin B6 and vitamin D. Therefore, maintaining a healthy lifestyle and reasonable sun exposure is also very necessary.
Almonds are a natural, convenient and nutritious source of magnesium. Eating the right portion, choosing less processed types and combining a balanced diet will help the body absorb magnesium effectively, contributing to maintaining cardiovascular, neurological and metabolic health for a long time.
